Michael C Hall Workout And Diet: Being Dexter Morgan

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 107 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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30%

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatter analyst who twilights as a serial killer. To justify his need for blood, he kills people he knows are guilty.



To get in shape for his role as Dexter, Michael C Hall tapped celebrity trainer Gregory Joujon-Roche. Gregory Joujon-Roche, who charges $5,000 per week, comes with a support team. He makes sure his clients have access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Much like Dexter has a full team working with him, the Michael C Hall Workout utilizes a full team.

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Description



Google Sheet Workout Export

The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set20 min60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Tuck Crunch
1 set20 reps0s
2B.Side Bridge Hip Abduction
1 set20 reps0s
2C.Superman from Floor
1 set20 reps60s
3.Jogging-Treadmill

See Exercise Notes

1 set2 min60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Tuck Crunch
4 rounds20 reps0s
4B.Side Bridge Hip Abduction
4 rounds20 reps0s
4C.Superman from Floor
4 rounds20 reps60s
5.Dive Bomber Push-Up
3 sets8-12 reps60s
6.Dumbbell Bench Press
3 sets8-12 reps60s
7.Cable Chest Flye
3 sets8-12 reps60s
8.Standing Barbell Military Press (AKA Overhead Press)
3 sets8-12 reps60s
9.Dumbbell Lateral Raise
3 sets8-12 reps60s
10.Front Two-Dumbbell Raise
3 sets8-12 reps60s
11.Rear Delt Raise
3 sets8-12 reps60s
12.Push-up
1 setAMAP reps60s
Google Sheet Workout Export
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
ExerciseSetsRepsRest
1.Single-Leg Squat Touchdown
3 sets8-12 reps60s
2.Lunge Heel Kick
3 sets8-12 reps60s
3.Lateral Shuffle

See Exercise Notes

3 sets60s60s
4.Bodyweight Squat
3 sets8-12 reps60s
5.Leg Extensions
3 sets8-12 reps60s
6.Mountain Climber
2 sets30 reps60s
7.Dumbbell Calf Raises
3 sets8-12 reps60s
8.Hanging Leg Raise
3 sets8-12 reps60s
9.Ice Skater
1 set20-30 reps60s
Google Sheet Workout Export

Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set20 min60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Tuck Crunch
1 set20 reps0s
2B.Side Bridge Hip Abduction
1 set20 reps0s
2C.Superman from Floor
1 set20 reps60s
3.Jogging-Treadmill

See Exercise Notes

1 set2 min60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Tuck Crunch
4 rounds20 reps0s
4B.Side Bridge Hip Abduction
4 rounds20 reps0s
4C.Superman from Floor
4 rounds20 reps60s
5.Running, Treadmill

See Exercise Notes

1 set2 min60s
6.Reverse Crunch
5 sets10-15 reps60s
7.V-up
5 sets10-15 reps60s
8.Plank to Extension
5 sets10-15 reps60s
9.Side Plank
1 setAMAP reps60s
10.V-up
5 sets10-15 reps60s
11.Bicycle Crunch
5 sets10-15 reps60s
12.Ball Leg Curl
5 sets10-15 reps60s
13.Weighted Decline Situp
5 sets10-15 reps60s
14.Crunch - Hands Overhead
5 sets10-15 reps60s
Google Sheet Workout Export
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Arms Focus
  • 1 hour martial arts


ExerciseSetsRepsRest
1.Lat Pulldown
3 sets8-12 reps60s
2.Seated Cable Row
3 sets8-12 reps60s
3.Barbell Pullover
3 sets8-12 reps60s
4.Biceps Curl To Shoulder Press
3 sets8-12 reps60s
5.One-Arm Dumbbell Concentration Curl
3 sets8-12 reps60s
6.Twisting Standing Dumbbell Biceps Curl
3 sets8-12 reps60s
7.Hammer Curls
3 sets8-12 reps60s
8.Decline EZ Bar Triceps Extension
3 sets8-12 reps60s
9.Dips
3 sets8-12 reps60s
Google Sheet Workout Export

Here’s the Dexter Treadmill/Abs Friday Routine

ExerciseSetsRepsRest
1.Jogging-Treadmill

See Exercise Notes

1 set20 min60s

Circuit #2 - 1 set

Rest 60s between rounds

2A.Tuck Crunch
1 set20 reps0s
2B.Side Bridge Hip Abduction
1 set20 reps0s
2C.Superman from Floor
1 set20 reps60s
3.Jogging-Treadmill

See Exercise Notes

1 set2 min60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Tuck Crunch
4 rounds20 reps0s
4B.Side Bridge Hip Abduction
4 rounds20 reps0s
4C.Superman from Floor
4 rounds20 reps60s
5.Dive Bomber Push-Up
3 sets8-12 reps60s
6.Dumbbell Bench Press
3 sets8-12 reps60s
7.Cable Chest Flye
3 sets8-12 reps60s
8.Standing Barbell Military Press (AKA Overhead Press)
3 sets8-12 reps60s
9.Dumbbell Lateral Raise
3 sets8-12 reps60s
10.Front Two-Dumbbell Raise
3 sets8-12 reps60s
11.Rear Delt Raise
3 sets8-12 reps60s
12.Push-up
1 setAMAP reps60s
Google Sheet Workout Export
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
ExerciseSetsRepsRest
1.Single-Leg Squat Touchdown
3 sets8-12 reps60s
2.Lunge Heel Kick
3 sets8-12 reps60s
3.Lateral Shuffle

See Exercise Notes

3 sets60s60s
4.Bodyweight Squat
3 sets8-12 reps60s
5.Leg Extensions
3 sets8-12 reps60s
6.Mountain Climber
2 sets30 reps60s
7.Dumbbell Calf Raises
3 sets8-12 reps60s
8.Hanging Leg Raise
3 sets8-12 reps60s
9.Ice Skater
1 set20-30 reps60s

Date Created: 12/29/2019, UTC


Last Updated: 7/12/2021, UTC





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